Tag: Alive

  • Pain points

    Pain points

    Pain points

    Turning to the breath and body for more balanced sleep

    When struggling with pain, it can be extraordinarily difficult to sleep, yet sleep is the very thing that heals or eases pain. While pharmaceutical interventions are often prescribed, breathwork, meditation, and understanding pain can also bring relief and rest.

    Painful nights

    Physical pain can hinder finding a restful sleep position. Pain during the day, along with restrictions on movement and exercise, can impact sleep quality. This creates a cycle: disrupted sleep at night and reduced activity during the day, which further worsens sleep and pain sensitivity.

    Whether from injury, headaches, arthritis, or chronic conditions, this cycle can make restful sleep impossible, increasing fatigue and pain sensitivity.

    Beginning with the basics

    Pain is the body’s way of recognizing harm or damage. It’s a feedback loop providing sensory information on tissue health, experienced as fast, reflexive, or slow, chronic sensations. Pain is felt through sensory nerves that report across muscles, bones, organs, and vessels, relayed via pathways to the brain.

    Further foundations

    Sleep is a vital rhythm for health, necessary for digestion, circulation, menstruation, and respiration. Each core process depends on sleep, and pain can disrupt these cycles.

    Putting things together

    Pain interferes with sleep by making core processes more difficult. When in pain, the body releases chemicals associated with the fight-or-flight response, which counteracts the calm needed for deep sleep. This stress cycle worsens sleep quality, increases pain, and hampers healing, creating a vicious cycle with added stress on the body.

    Bringing in breath

    While many products aim to improve sleep, breathwork offers a simple, effective approach. Breathwork involves consciously engaging with breathing to alter feelings, reduce pain, manage chronic symptoms, and combat sleep issues.

    Breath is an ancient, powerful medicine. Practices focusing on breath awareness and control can significantly impact stress, pain, and sleep quality.

    Five stories

    Breathwork changes breathing patterns and posture, influencing the body’s pressure distribution. The body has multiple diaphragms, including the pelvic floor, which work together. Proper movement of these diaphragms maintains nervous system balance and supports restful sleep. When diaphragms stop functioning rhythmically, tension builds, making quality sleep difficult.

    Diaphragmatic breathing

    Deep, intentional diaphragmatic breathing slows the heart rate, stabilizes blood pressure, reduces cortisol, and activates the vagus nerve. It can support symptoms of chronic pain, irritable bowel syndrome, anxiety, and sleep disorders.

    Daily activities, like washing dishes or walking, can be turned into mindful breathing exercises. Paying attention to how you breathe during routine tasks encourages slower, more aware breathing, promoting relaxation.

    A sigh of relief

    Focusing on and mobilizing diaphragms through attentive breathing helps sense internal states, reducing pain and stress, and improving sleep. Developing awareness of these internal processes can foster better rest and pain management.

    By Deena Kara Shaffer, PhD

    Article Courtesy of Alive Magazine

  • Genuinely green

    Genuinely green

    Genuinely green

    Beauty meets environmental stewardship

    Natural. Eco-friendly. Clean.

    It’s easy to believe marketers’ claims about beauty products being sustainable. However, these assertions can be misleading. Here’s how to spot greenwashing and make truly impactful purchases.

    Identifying greenwashing 

    Greenwashing is a marketing tactic that’s growing, yet there’s no single definition. It often involves companies misleading consumers into believing their products are more sustainable than they are. Common examples include claiming polypropylene is recyclable when it’s rarely recycled in practice.

    Other instances of greenwashing

    • Using nature-inspired imagery without making sustainability claims.
    • Highlighting one eco-friendly aspect while ignoring other less sustainable ones.
    • Falsely claiming certifications or mimicking certification graphics.
    • Sharing unsupported statistics or percentages without reliable backing.
    • Using vague terms like “nontoxic,” “green,” or “eco-friendly” without clear definitions.

    Making meaningful efforts
    To identify brands that genuinely practice sustainability, look for honesty and visible actions. For example, some brands are transparent about the trade-offs involved in their choices. A brand might use plastic in its refill program because it’s the best option available, explaining their rationale openly.

    Transparency involves sharing both the benefits and drawbacks of their practices, with an understanding that no solution is perfect. Many brands also donate a portion of profits to environmental causes, tracking their impact through apps that show how much plastic has been recovered or how much land has been protected.

    Other companies demonstrate environmental stewardship, like sourcing ingredients sustainably or supporting fair trade. For instance, some brands hand-pick local botanicals, while others buy plastic waste from waste pickers and recycle it into new packaging.

    A consumer’s game plan 

    To avoid falling for greenwashing, stay informed and skeptical. Words like “transparent” or “clean” shouldn’t be taken at face value. Investigate how brands define and implement these terms. Check if their claims are backed by supporting information or independent certifications.

    It’s also essential to consider the product’s end-of-life. Research whether your local recycling programs accept the packaging or contact experts for guidance. The percentage of recycled content in the packaging is crucial—higher is better. If a container has a grey tinge, it likely contains 100% post-consumer recycled material.

    By Carime Lane

    Article Courtesy of Alive Magazine

  • 10 Clever Workout Tips for Busy People

    10 Clever Workout Tips for Busy People

    10 Clever Workout Tips for Busy People

    Just because your schedule won’t slow down, doesn’t mean you have to

    With a new year comes an even busier schedule. That project you said you’d revisit? That after-school activity your child wants? That postponed get-together with friends? Everything seems to converge at once.

    Fitting regular exercise into your list might seem impossible. That’s why we’ve gathered quick workout ideas for your busy schedule.

    1. Prep your workouts

    You may have tried meal prepping, but what about workout prepping? Set aside time each week to plan your workouts, like hitting the gym or taking a daily walk—make it your own!

    Pro tip: Set out your workout clothes or pack your gym bag the night before to make exercise easier the next day.

    2. Walk and talk

    Don’t sacrifice time with loved ones for your workout. Combine social time by walking together around the neighborhood or on trails.

    Pro tip: Bring a health-boosting drink like matcha or rooibos tea to enjoy during your walk.

    3. Try bedtime yoga

    Can you only find time at night? Bedtime yoga helps you move and relax, prepping you for sleep while improving balance and strength.

    Pro tip: List what you’re thankful for during your yoga session to enhance your practice.

    4. Give HIIT workouts a shot

    High-intensity interval training (HIIT) packs big benefits into shorter sessions. Example: 45 seconds of jumping rope followed by a short break, then 45 seconds of squats. HIIT is ideal for those short on time.

    Pro tip: Download a HIIT timer app to track your sets.

    5. Multitask with a treadmill

    Working while walking on a treadmill is becoming popular for remote employees. It allows you to move while getting work done; walking can also curb cravings and boost immune function.

    Pro tip: Choose easy tasks to complete while walking, like reading or answering emails.

    6. Switch up your commute

    Vary your commute by running, walking, or biking a few days a week for a built-in workout. These activities can decrease stress and improve focus.

    Pro tip: Biking instead of driving once a day can decrease your carbon footprint by around 67 percent.

    7. Involve the kiddos

    Can’t find alone time? Involve the kids! Have them do yoga with you or bike alongside you while you run.

    Pro tip: If they can’t join, sign them up for an activity near your gym.

    8. Take a resistance band on the go

    Keep a resistance band handy for mini workouts anywhere. They’re affordable and effective for building strength.

    Pro tip: A jump rope is another portable tool for a great cardio workout.

    9. Create healthy hobbies

    Find exercises that bring you joy, like dancing, geocaching, or walking to your favorite coffee shop.

    Pro tip: Try indoor rock climbing for a unique, heart-pumping hobby.

    10. Switch it up

    Don’t stick to one workout. Mix it up with gym days, long walks, and yoga sessions to stay motivated throughout the year!

    Pro tip: Schedule rest days for muscle recovery and relaxation.

    By Makena Wardle

    Article Courtesy of Alive Magazine

  • Bridging the gap

    Bridging the gap

    Bridging the gap

    Empowering men to prioritize health

    Stark gender differences exist in seeking both physical and mental health care. Understanding these differences and how professionals can identify those less likely to seek help will aid in developing targeted strategies.

    A 2016 Canadian study published in BMC Family Practice highlighted factors influencing why men are less likely to seek medical help than women. It suggests greater variability in how individuals decide to seek mental health help due to stigma, particularly among men.

    Why it matters

    Prioritizing health is crucial for men, aiding their well-being and positively impacting those around them. When men take care of their health, they can live longer, healthier lives, reducing chronic disease risk and enhancing their quality of life.

    This proactive approach can lead to increased energy, better mental clarity, and positive outlooks, improving interactions with family and friends. Men who prioritize health become role models, inspiring healthier lifestyles within their communities and families, encouraging children to adopt good habits themselves for a healthier next generation.

    Prioritizing men’s health: A call to action

    Men’s reluctance to seek health care, especially for mental health, can have serious consequences. Recognizing the factors deterring men from seeking help is the first step to breaking down barriers.

    Addressing these issues can create a more inclusive health system encouraging men to prioritize their health. However, the challenge lies in turning this knowledge into actionable strategies.

    Physical health

    There is a slightly greater inclination among men to seek help for physical health issues, but improvements are needed. Encouraging regular checkups and educating men about critical health screenings can save lives.

    Mental health

    The gender gap in seeking mental health care highlights the need for a cultural shift. Normalizing conversations about mental health among men and providing resources can help them seek assistance without fear of judgment.

    Regular checkups

    Identifying reluctant men allows for targeted interventions. Health practitioners can reach out, offering information and support to encourage regular health checkups.

    Healthy relationships and work-life balance

    Promoting healthy relationships and balanced lifestyles creates supportive environments, making it easier for men to seek help.

    Improving eating habits and reflecting on unhealthy behaviors

    Educating men on nutrition and the effects of unhealthy behaviors can motivate long-term health changes.

    Supplements and overall health

    While supplements can support health, their use should be informed by healthcare advice, complementing healthy choices rather than replacing them.

    Encouragement for the journey ahead

    To advance, we must break down barriers preventing men from seeking care, creating a society where they feel supported in prioritizing their health, benefiting themselves and those around them.

    Change won’t happen overnight, but with targeted policies, supportive communities, and shifting societal attitudes, we can close the gap in health care seeking between genders. Let’s champion a healthier future for all men, making health care access inclusive and a priority for everyone.

    By Theodore D. Cosco, PhD (Cantab) Cpsychol

    Article Courtesy of Alive Magazine

  • Bros need bros

    Bros need bros

    Bros need bros

    In-person relationships affect men’s mental and physical health

    When you were younger, you likely had more friends than you knew what to do with. Through school, sports, and clubs, you connected with people who shared your interests. It was easy—just show up.

    As life became more complex with careers, partners, kids, and more, you probably found yourself with just one or two close friends and rarely see them in person. Does it matter? Your mental and physical health may depend on those friendships.

    Benefits with friends

    Social connection serves as a buffer against stress, depression, and other mental health issues, correlating with a greater likelihood of seeking help.

    Thirty years ago, 55 percent of men had at least six close friends, but today, only about 27 percent report having that many, with 15 percent having no close friendships.

    When men do have friends, how do they “hang”?

    The American Journal of Men’s Health identifies three distinct patterns:

    1. Relationships with men are often “instrumental,” centered on shared activities, while those with women involve more personal sharing.
    2. Men typically find it challenging to confide in other men, often attributing emotional expression to femininity, which is often seen as undesirable in male groups.
    3. Many men take pride in being “independent” and reject the need for social support, preferring to handle difficulties alone.

    Social connection and health

    Strong social connections can insulate against loneliness, anxiety, and depression. They can also help maintain a healthy BMI, improve blood sugar control, and enhance cancer-fighting odds.

    Tim Geromini, nutrition and strength coach, states, “If you spend time with people who are physically active, you’re more likely to be fit. Social connectedness with the right people will positively impact your mental wellness and physical health.”

    Partner power

    If this resonates with someone you know, consider your role in empowering your partner. The “independent guy” might not ask for help even when he needs it.

    With connection benefiting health, consider this your green light. Here are a few tips from Geromini:

    Offer gentle encouragement

    Approach the topic with empathy and encourage open conversations about their social concerns.

    Lead by example

    Demonstrate the positive impact of social connections by actively engaging in your own social life, inspiring your partner to follow suit.

    Identify shared interests

    Participate in social activities together, like local classes or events you both enjoy.

    Support networking

    Accompany your partner to social or networking events, offering emotional support and encouragement.

    Act as a resource

    Help find resources and communities relevant to your partner’s interests, such as local groups and online communities.

    Encourage gradual exposure

    Promote small steps in building connections through casual gatherings or small group outings.

    Express unconditional support

    Maintain a nonjudgmental approach and assure your partner of your support.

    By Brendan Rofe, BA, DipA

    Article Courtesy of Alive Magazine

  • Understanding sustainability

    Understanding sustainability

    Understanding sustainability

    Going beyond the buzzword

    The planet is heating up, putting life and ecosystems at increasing risk. Social and economic inequalities, between and within countries, remain stubbornly high. We’ve all heard the buzzword “sustainability” given as a solution to these problems: if we can shift our systems to become more sustainable, we can cut down on carbon emissions and resource use while making societies fairer for all.

    However, what does sustainability actually <mean>, and what progress are we making towards it?

    Unpacking sustainability

    In 1987, the United Nations Brundtland Commission defined sustainability as “meeting the needs of the present without compromising the ability of future generations to meet their own needs.” This definition is still relevant today. Indigenous communities have long held the belief that we should care for our world in a way that ensures the well-being of future generations.

    Core components of sustainability

    The concept of sustainability has three core components:

    • environmental sustainability
    • economic sustainability
    • social sustainability

    Environmental sustainability

    Environmental sustainability focuses on protecting and preserving natural resources (like clean air, water, forests, and biodiversity) for future generations. Shifting toward renewable energy and reducing waste are key aspects.

    The environment and the economy

    Economic sustainability means supporting growth while ensuring resources are used efficiently and responsibly. Our largely linear economies follow a “take-make-use-dispose” formula. While we’ve shifted toward recycling, efforts are often insufficient: a 2019 study found only 9 percent of plastic waste in Canada is recycled. To be truly sustainable, we need a circular economy, where products and resources remain in circulation. Just 7.2 percent of the global economy is currently circular.

    Social sustainability

    The social dimension of sustainability is critical, relating to creating a world where everyone can meet their needs and access a good quality of life. This includes ensuring equity in transitions to more sustainable practices.

    Environmental justice

    Environmental justice highlights how vulnerable communities often bear the brunt of climate change and pollution. The Government of Canada is working on a strategy to promote environmental justice.

    Working toward a more sustainable world

    While individual action is important, governments and corporations also have a lot of power.

    Government commitments and action

    In 2015, Canada committed to the UN’s 17 Sustainable Development Goals (SDGs) to be achieved by 2030, covering environmental, economic, and social sustainability. While progress is being made, much work remains, particularly regarding persistent inequalities and increasing emissions from oil and gas projects.

    Corporate influence and power

    According to a recent study, 80 percent of global carbon dioxide emissions from 2016-2022 came from just 57 corporate and state producing companies. Corporations hold significant influence and often lobby against environmentally and socially beneficial practices.

    Individual agency

    Systemic change is needed, but individuals also have power. Be critical of corporate sustainability claims, as “greenwashing” is common.

    We should all try to make our lives sustainable, but don’t lose sight of the changes needed from governments and corporations. Using your voice to protest and vote are crucial ways to hold power to account.

    By Isabela Bonnevera

    Article Courtesy of Alive Magazine

  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
    Print Recipe Pin Recipe
    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Rest and repeat

    Rest and repeat

    Rest and repeat

    Harness the power of yoga during pregnancy and postpartum

    In today’s fast-paced society, many of us emphasize the value of “doing” and diminish the significance of downtime—a mindset that often extends into pregnancy.

    Expectant moms are frequently burdened by anxiety about managing responsibilities, whether it be maintaining workout routines throughout trimesters or focusing on household tasks during postpartum recovery. In reality, we’re not supposed to do it all (or do it the same).

    Here’s how to reclaim rest and tap into the benefits of yoga during this transformative period of motherhood.

    The pressure to be productive

    With the pace of modern life pulling our attention in various directions, we often end up in a continual state of reactivity. The pressure to be productive can impact everything from sleep quality to hormone regulation, both vital during pregnancy and postpartum to create a nurturing environment for ourselves and our little ones. Failing to allow ourselves time to heal and discover what it means to mother can lead to struggle.

    The power of rest

    How can we embrace downtime? What does it mean to truly rest? Rest isn’t necessarily about sleep quality but our capacity to simply stop and be. It’s our ability to downregulate the nervous system or take moments of conscious rest throughout the day.

    Whether pregnant or caring for a newborn, carving out time for rest allows us to surrender to our circumstances. How we think and relate to ourselves and others is rooted in our capacity to rest. Practicing conscious rest in pregnancy and postpartum can take many forms, such as reading a book, meditating while breastfeeding, or gentle stretching. It means letting go of the pressure to run outdoors or clean before the baby wakes.

    Author Kimberly Ann Johnson explores this in her book The Fourth Trimester: “Exercise is a healthy stress reliever, but sometimes it is the only way that women know how to regulate their stress levels. [Pregnancy] is a great time to strengthen internal practices like meditation.”

    Yoga as a form of rest and recovery

    Embracing rest throughout each perinatal stage doesn’t mean giving up movement. Yoga connects our bodies and minds during this transitory time. While standard yoga centers on stretching, prenatal yoga emphasizes structural alignment and stability-focused work—from strengthening the pelvic floor to releasing lower back tension. It also includes breathwork and visualization techniques.

    Research indicates prenatal yoga can reduce labor pain, lower the likelihood of intervention during childbirth, and boost the birthing parent’s immune function. Additionally, studies suggest yoga enhances psychological well-being during pregnancy and postpartum by mitigating stress and improving sleep quality.

    Reframing the concept of self-care

    Whether pregnant or caring for a newborn, committing to a standard yoga practice each week may be unrealistic. Instead, reframing self-care and not fixating on a previous workout routine is crucial. Smaller but more regular practices of self-care can be as beneficial as an hour at the gym. There’s no going back after having a child; you’re creating something new.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Habits for healing

    Habits for healing

    Habits for healing

    Supplements and strategies to reach your health goals

    There are certain fundamental steps needed to reach any goals. Most of us know these things, but reminders are sometimes necessary to get back on track.

    These essential strategies—eating a healthy diet rich in colorful produce; exercising; getting plenty of sleep; drinking pure water; reducing harmful foods like fast food, fried food, and processed food; and eliminating habits that sabotage efforts, such as smoking and excessive drinking or eating—form the foundation for other health goals.

    Improve brain and mental health

    Nutrition and lifestyle choices play a large role in brain and mental health:

    • Following the Mediterranean diet—rich in fruits, vegetables, olive oil, and whole grains, plus fish, poultry, and eggs—can reduce the risk of cognitive decline and depression.
    • Supplementing with saffron may help protect against memory loss.
    • Drinking green tea may help reduce harmful amyloid-B plaques in the brain, linked to Alzheimer’s disease.
    • Exercising improves memory, so head out for a brisk walk on your lunch break or hit the gym after work.
    • Adding mushrooms to your diet at least twice a week may help reduce cognitive decline.
    • Supplementing with vitamin D3, if deficient, may significantly improve cognitive performance.

    Boost cardiovascular health

    The journey to cardiovascular health also involves healthy diet and lifestyle habits:

    • Engaging in regular activity—moderate to vigorous aerobic activities, with at least 150 minutes per week and muscle-strengthening activities twice a week.
    • Following a Mediterranean diet is linked to a reduction in stroke risk.
    • Drinking two to three cups of green tea may prevent fat buildup in arteries.
    • Sleeping seven to nine hours nightly; insufficient sleep may increase heart disease
    • Managing stress through self-care, connecting with loved ones, practicing yoga or meditation, journaling, or engaging in
    • Eating a diet high in anthocyanins (berries, cherries, and purple cabbage) has been linked to a significant reduction in heart disease risk.
    • Supplementing with omega-3 fatty acids—including wild salmon, mackerel, flaxseeds, and walnuts—may help reduce heart disease risk.

    Live a longer, healthier life

    To extend your life, what you don’t eat is as important as what you do:

    • Engaging in caloric restriction or fasting while maintaining optimal nutrition can effectively extend your life and ward off illness.
    • Maintaining a healthy body weight and reducing excessive abdominal fat through an active lifestyle improves
    • Eating at least three servings of nuts per week has been linked to a significant reduction in mortality risk.
    • Supplementing with curcumin has been linked to improved brain, heart, and lung health, and protection against age-related diseases.
    • Drinking green tea regularly has significant links to reduced risk of cognitive decline.
    • Finding purpose in life has been shown to lower inflammation, which can affect lifespan.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine

  • You can protect biodiversity

    You can protect biodiversity

    You can protect biodiversity

    Saving soil and ocean health now and for the future

    Land and sea may seem like opposites, but the two are intricately connected. What happens on land, especially with our soils, has an impact on the health of our oceans, and it’s imperative to the well-being of all living things that both are treated carefully.

    How soil health affects the health of our planet

    “Poor agricultural practices can cause soil erosion and soil pollution,” says James Campbell, a research associate with the Research Centre for Carbon Solutions at Heriot-Watt University.

    About 33 percent of the Earth’s soil is degraded, largely due to agriculture, and more than 90 percent faces the same fate by 2050, according to the United Nations (UN) Food and Agriculture Organization. But more than just the future of food production is thrown into jeopardy by this fact. So, too, is the planet’s ability to sustain any kind of life at all.

    Soil stores carbon, helping to regulate the planet’s temperature. When it’s degraded, all that stored carbon gets released back into the atmosphere, making it one of the biggest contributors to climate change.

    The connection between soil health and our oceans

    Land and soil degradation also affects our oceans. After all, carbon dioxide (CO2) being released through activities such as tilling or clear-cutting forests to make way for food production has to go somewhere. It goes into the Earth’s other carbon sink: oceans. And when CO2 dissolves in seawater, it becomes carbonic acid, raising the acidity of the ocean.

    Ocean acidification is devastating for underwater ecosystems. Also known as “osteoporosis of the sea,” it decreases carbonate in seawater, which is used by shellfish, coral, and crustaceans to build their shells, reefs, and skeletons.

    Individual actions can affect the future

    A 2020 UN report on biodiversity and ecosystem services estimated that a quarter of all terrestrial, freshwater, and marine vertebrates and invertebrates and plants are threatened with extinction, and many of those have only decades left before they’re gone forever.

    It’s a bleak prognosis, but if we want to change course, we can start by thinking more critically about the impact of our individual actions.

    Buy local

    Shorter transportation distances generally mean less carbon dioxide is emitted into the atmosphere.

    Avoid using chemicals at home

    This includes fertilizers, insecticides, and pesticides on lawns or in gardens, which are harmful to humans, insects, birds, fish, and pets.

    Swap the lawn for native plant species

    To decrease the amount of mowing, watering, and even fertilizing required to keep your lawn lush, start switching out grass for vegetation that grows naturally where you are.

    Keep Fluffy indoors

    Cats are stealthy hunters, posing a threat to birds, small animals, and reptiles that call your yard or neighborhood home. If Fluffy is desperate to get out, dress him up in a collar with a bell to alert prey to his presence.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine